Brenda Khan
Water is essential for life. Humans can survive only for a few days without it. Our bodies are made up of about 60% water, and it is required for several bodily functions, including digestion, absorption, circulation, the creation of saliva, transportation of nutrients, and maintenance of body temperature. While drinking more water is not a magic bullet, it has many benefits, from aiding weight loss to improving skin health and preventing kidney damage.
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What You'll Learn
Weight loss
Drinking more water is commonly recommended in weight-loss regimens. While there is limited scientific evidence to justify this, some studies have shown a positive correlation between increased water consumption and weight loss.
One theory is that drinking water can suppress your appetite and boost your metabolism. Drinking water can make you feel fuller, reducing your hunger and making you stop eating sooner. This is because your stomach has nerves that sense stretch and send signals to your brain that you are full. Drinking water before a meal could send similar signals. In a 2015 study, female participants who drank 250ml of water after lunch each day while attending a 24-week weight-loss programme lost 13.6% more weight than those who drank the same volume of diet beverages.
Drinking water can also stimulate your body to break down fat without raising your blood sugar or insulin, which may support weight loss. In addition, water is essential to the body during exercise, as it dissolves electrolytes and distributes them throughout the body, where their electrical energy triggers the muscle contractions required for movement.
However, it is important to note that there is no standard recommendation for how much water to drink, as this varies depending on factors such as gender, diet, and medical conditions. While drinking more water may help with weight loss, it is not a magic solution, and it should be combined with other strategies such as a balanced diet and physical activity for the most effective and sustainable results.
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Improved skin
Drinking more water is beneficial for your skin, but only if you are not already sufficiently hydrated. Water helps the body flush out toxins and keeps your skin hydrated, preventing it from sagging and tightening areas prone to sagging, like the upper arms, waist, thighs, and jawline. It also helps maintain the skin's elasticity, reducing wrinkles and fine lines.
Drinking adequate amounts of water can increase blood flow to the skin, giving it a smooth and glowing complexion. It also helps balance the water and oil content on your facial skin, preventing the buildup of excess oil and sebum, which can lead to clogged pores and breakouts.
Additionally, water plays a role in regulating body temperature, preventing heat boils and rashes on the skin during periods of high temperatures. It also helps maintain a healthy gut and proper digestion, which can further contribute to clear skin.
While drinking water is essential for overall health and can have positive effects on the skin, it is not a cure-all for skin concerns like wrinkles, fine lines, or acne. Maintaining proper hydration is key, and if you are already sufficiently hydrated, increasing water intake may not lead to significant improvements in skin health or appearance.
To summarize, while adding more water to your diet can indeed improve your skin, it is not the sole determinant of skin health. A holistic approach that includes a healthy lifestyle, proper skin care, and a balanced diet is essential for maintaining healthy and vibrant skin.
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Kidney function
Water is essential for kidney function. The kidneys require water to remove waste from the blood in the form of urine. Water also helps blood vessels stay open so that blood can move through them to carry nutrients to the kidneys. If the body becomes dehydrated, blood and nutrients cannot reach the kidneys, which can lead to kidney damage.
Drinking sufficient fluids is important for kidney health. The amount of water required varies from person to person, depending on factors such as age, climate, exercise intensity, and health conditions. The general recommendation for women is to drink eight 200ml glasses of fluid per day, while men should drink ten 200ml glasses. However, it is important to note that not all fluids are the same, and water is one of the healthiest choices. Caffeinated, sweetened, and alcoholic drinks require additional fluid intake to process the toxins and chemicals they contain.
Drinking enough water can help prevent kidney stones and urinary tract infections (UTIs) by flushing out infection-causing bacteria. Water also helps dissolve antibiotics, making them more effective in treating UTIs. In addition, water can be beneficial when taking certain medications or after procedures with contrast dye, as it may help prevent kidney damage.
However, it is important to be mindful that in some cases, drinking too much water can be harmful. Excessive water intake can cause a dangerous drop in salt levels in the blood, which can impact the brain and even lead to death. This is particularly important for older individuals who may not have a good sense of thirst and are at risk of overhydration.
While staying hydrated is crucial for kidney health, other lifestyle factors also play a role. A diet rich in fruits, vegetables, and low-fat dairy products, coupled with regular exercise, can contribute to healthier kidney function. Additionally, a plant-based or vegan diet has been associated with the prevention and slowed progression of kidney disease.
In summary, adequate water intake is vital for kidney function, but it should be balanced with other healthy lifestyle choices to ensure optimal kidney health.
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Joint lubrication
Our joints are lubricated with a thick liquid called synovial fluid, which is made up mostly of water. This fluid is held in capsules that surround our joints, providing lubrication and cushioning to reduce friction between bones and allow for seamless movement.
Drinking more water can help with joint lubrication and overall joint health. When the body is dehydrated, the amount of water in the cartilage decreases, causing it to become stiffer and more brittle. Dehydration can also lead to inflammation, which can exacerbate joint conditions like arthritis and gout. Therefore, staying properly hydrated is crucial for maintaining joint health and reducing pain and stiffness.
The recommended daily water intake varies depending on factors such as body size, activity level, health status, age, sex, outdoor temperature, pregnancy, and breastfeeding status. On average, women are advised to drink 91 ounces of water daily, while men should aim for 125 ounces. However, if you are very active and sweat a lot, you may need to increase your water intake to compensate for fluid loss through perspiration.
In addition to drinking enough water, regular exercise and stretching can also improve joint lubrication by increasing blood flow and promoting the distribution of synovial fluid around the joints. Consuming healthy fats, such as omega-3 fatty acids found in salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds, can also enhance joint lubrication.
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Digestion
Water is essential for maintaining digestive health. The digestive system is heavily reliant on water to function properly. Firstly, water is a key component of saliva, which is necessary for the initial breakdown of food particles in the mouth. Water also helps lubricate the passage of food from the oesophagus to the stomach and intestines, ensuring smooth transit.
Drinking water with meals is believed to aid digestion by facilitating the breakdown of food particles and enhancing the absorption of nutrients. Water helps to assimilate nutrients and supports regular bowel movements, reducing the risk of constipation and indigestion. Staying well-hydrated can prevent digestive discomfort and conditions such as constipation and an overly acidic stomach, which can increase the chances of heartburn and stomach ulcers.
The amount of water required for optimal digestion and gut health can vary depending on individual physiology and environmental factors. For instance, higher water intake is necessary during intense physical activity and in warmer months when the body loses more fluids through sweating. It is recommended that women aim for 2.7 litres of water per day, while men should aim for 3.6 litres, and children should consume at least 1 litre.
In addition to directly supporting digestion, water plays a crucial role in maintaining overall health, which indirectly impacts digestive function. Water helps regulate body temperature, lubricates joints, and aids in the removal of waste and toxins from the body. Dehydration can have adverse effects on both physical and mental health, including reduced cognitive function and increased vulnerability to skin disorders. Therefore, it is important to prioritise adequate hydration by consuming water and eating water-rich foods, such as fruits and vegetables.
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Frequently asked questions
Drinking more water has many benefits, including:
- Weight loss
- Improved skin
- Improved kidney function
- Better digestion
- Reduced risk of urinary tract infections
- Reduced risk of kidney stones
- Improved joint lubrication
The recommended daily intake of water varies depending on factors such as age, sex, and activity levels. US men drink an average of 44 ounces of water a day, which is 10 cups less than recommended. US women drink an average of 5.5 cups, which is 11 cups less than recommended.
Keep a bottle of water with you at all times and try to replace higher-calorie drinks with water.
Fruits and vegetables have a high water content and will add to your hydration.
Dehydration can lead to constipation, an overly acidic stomach, and even delirium or dementia in the elderly and very ill.
